Yoga For Back Pain: Yoga Poses That Can Help Reduce Lower Back Pain

Lower back pain affects millions of people due to various factors like muscle strain or poor posture. Yoga is recognized as effective therapy which combines stretches, strengthening and breathing techniques to improve flexibility, posture and reduce stress. Poses like cat-cow, child's pose, downward-facing dog, sphinx and thread the needle provide relief and enhance well-being.
Yoga for back pain

Yoga Poses That Can Help Reduce Lower Back Pain

Lower back pain is a prevalent problem that affects millions of people worldwide. It is characterized by discomfort or stiffness in the area between the ribs and hips. Back pain can result from various factors such as muscle strain, injury, poor posture or underlying medical conditions like arthritis or herniated discs. This pain may range from dull and achy to sharp and debilitating, often limiting mobility and daily activities. People with sedentary lifestyles, improper lifting techniques, obesity or those engaged in repetitive motions are at higher risk of lower back pain.
Yoga is being recognized as an effective complementary therapy for alleviating lower back pain. Through a combination of stretching, strengthening exercises and mindful breathing techniques, yoga can help to improve flexibility, mobility and posture while reducing muscle tension and stress. Specific yoga poses target the muscles and structures in the back, helping in relaxation and relief from discomfort. Also, certain postures like gentle spinal twists and backbends can improve spinal flexibility and reduce stiffness. Practising yoga for back pain regularly can lead to long-term benefits, including reduced pain intensity, increased functionality and improved overall well-being.
Here, take a look at some of the yoga poses that can help reduce lower back pain.

Cat-Cow Pose

Also known as Marjaryasana/Bitilasana, the cat-cow pose is a gentle and effective way to warm up the spine and relieve tension in the lower back. Start on your hands and knees, with wrists under shoulders and knees under hips. As you inhale, arch your back, lifting your chest and tailbone towards the ceiling (cow pose). Then, as you exhale, round your spine, tucking your chin to your chest and drawing your belly button towards your spine (cat pose). Repeat this movement slowly.
Cat-cow pose helps to improve spinal flexibility, increase circulation to the spine, and release tightness in the back muscles.

Child's Pose

Also known as Balasana, the child’s pose is a relaxing and restorative yoga posture that gently stretches the muscles of the lower back while promoting relaxation and stress relief. Begin by kneeling on the mat, then sit back on your heels and lower your forehead to the floor, extending your arms out in front of you or resting them alongside your body. Allow your chest to sink towards the mat, lengthening your spine as you breathe deeply into your lower back. Hold this pose for several breaths, focusing on releasing tension with each exhale.
Child’s pose helps to elongate the spine, decompress the vertebrae, and provide relief from lower back discomfort.

Downward-Facing Dog

Also known as Adho Mukha Svanasana, the downward-facing dog is a pose that strengthens the entire body while stretching the hamstrings, calves, and spine. Start on your hands and knees, then lift your hips towards the ceiling, straightening your arms and legs to create an inverted V shape with your body. Press your hands firmly into the mat and engage your core muscles to lengthen your spine and release tension in the lower back. Pedal your feet to further stretch the calves and hamstrings, and hold the pose for several breaths.
Downward-facing dog helps to improve posture, alleviate stiffness in the back muscles, and enhance overall spinal flexibility.

Sphinx Pose

Also known as Salamba Bhujangasana, the sphinx pose helps to strengthen the muscles of the lower back while relieving compression in the spine. Lie on your stomach with your legs extended behind you and your elbows positioned under your shoulders, forearms resting on the mat. Press into your forearms to lift your chest and head off the mat, drawing your shoulders away from your ears and lengthening your spine. Keep your gaze forward and breathe deeply into your lower back, allowing the stretch to deepen with each breath.
Sphinx pose helps to counteract the effects of prolonged sitting, improve spinal alignment, and alleviate lower back pain.

Thread the Needle Pose

Also known as Parsva Balasana, this pose stretches the muscles of the lower back and glutes, providing relief from tension and discomfort. Begin on your hands and knees in a tabletop position, then slide your right arm underneath your left arm, threading it across the mat until your right shoulder and temple rest on the floor. Extend your left arm overhead or wrap it around your back, and hold the pose for several breaths. Repeat on the other side.
Thread the needle pose helps to release tightness in the hips and lower back, improve spinal mobility, and promote relaxation throughout the body.
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